9/15-9/19
Your 3-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This strength training workout spans over 1 weeks, with 3 workout days per week.
Guidelines
- Hover over the main exercise image to make edits.
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
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Donate NowWeighted Knee Crunch
Dumbbell Reverse Wrist Curl Muscles
Dumbbell Seated Shoulder Press
Dumbbell Front Raise
Dumbbell Sumo Goblet Squat
Dumbbell Hammer Curl
Dumbbell Incline Chest Press
Dumbbell Good Morning
Dumbbell Walking Lunge
Dumbbell Lunge
Dumbbell Incline Bench Fly
Dumbbell Bent Over Row
Dumbbell Triceps Kickback
Dumbbell Bulgarian Split Squats
Dumbbell Glute Bridge
Aggregated Volume
Weekly Completion
Meals suggestion
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Oatmeal with Protein Powder and Berries x 400gProteins 25 gFats 10gCarbs 60g
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Greek Yogurt with Honey x 200gProteins 20 gFats 5gCarbs 15g
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Grilled Chicken with Quinoa and Vegetables x 500gProteins 40 gFats 10gCarbs 45g
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Almonds x 30gProteins 6 gFats 14gCarbs 5g
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Salmon with Brown Rice and Broccoli x 400gProteins 30 gFats 15gCarbs 40g